1:00 rest
6 x 100 @ 1:30-
odds, drill/kick by 50's
evens-
#2- 75 drill/25 swim fast
#4- 50 drill/50 swim fast
#6- 25 drill/75 swim fast
:30 rest, check HR, then...
3x:
2 x 75 swim free br3 or 4/2 @ :55- go 50 smooth & strong/25 add big kick, desc 1-2
3 x 25* swim IM order by 25's @ :25, build each 25 to fast
No rest between rounds.
*in rd2, 25's are 3 x 50's swim IM order by 25's, fast turns throughout, @ :50
*in rd3, 25's are 3 x 75 swim @ 1:10, desc 1-3 to what you can.
Check HR after last 75,then 75 easy choice
1:00 rest
3 x 50 swim at mile gp @ :40
25 jungle sprint/check HR
25 easy
3 x 50 swim mile gp @ :40
75 swim faster than gp @ 1:00/check HR
25 easy @ 1:00
2 x 175 swim 2:30, desc 1-2
100 smooth & strong/75 add kick
Check HR, 50 easy
1:00 rest
4 x 50 swim at mile gp @ :40
25 jungle sprint/check HR
25 easy
4 x 50 swim at mile gp @ :40
75 swim ftp @ 1:00/check HR
25 easy @ 1:00
2 x 225 swim @ 3:00, desc 1-2
150 cruise/75 faster
(can be pull w/choice equip)
Check HR/100 easy
1:00 rest
5 x 50 swim at mile gp @ :40
25 jungle sprint/check HR
25 easy
2 x 275 swim desc 1-2 @ 4:00
100 cruise/100 add kick/75 go (#1)
#2- from a dive, goal is faster than 1/6 of mile goal time
NOTE:
we went a single 150 from a dive RACE instead of the 275's
Warmdown as needed & get excited to race next week. Watch your email for updates from Jamie on tomorrow's schedule. Have a great day!
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